Breakfast
601.2 Calories |
41.7g Carbs |
34.4g Fat |
32.8g Protein
1
serving
Steak and Eggs Hash
516.8 Calories |
20.2g Carbs |
33.9g Fat |
31.7g Protein
1
cup
(148 g)
Blueberries
84.4 Calories |
21.4g Carbs |
0.5g Fat |
1.1g Protein
|
Steak and Eggs Hash
scaled to 1 serving
1/2 tbsp
Olive oil
1/2 tbsp
Butter
1/4 lb
Beef short loin
1/2 Potato medium
Potato
1/4 tsp
Salt
1/8 medium
Onions
1 large
Egg
Blueberries
148
g
Blueberries
|
Steak and Eggs Hash
Cut the raw steak into small pieces. Heat oil and butter in a large nonstick frying pan with a tightfitting lid over medium-high heat until oil is shimmering and butter is melted. Add half of the steak, season generously with salt and freshly ground black pepper, and cook, stirring rarely, until steak is browned and crusty, about 3 minutes. Remove from the pan with a slotted spoon and set aside. Repeat with remaining steak.
Dice up the potatoes and add with 1 teaspoon kosher salt to the pan, season with freshly ground black pepper, and stir to coat. Pat potatoes down into a single layer with a spatula, reduce the heat to medium, and cook, stirring occasionally, until potatoes are golden brown on the bottom, about 4 to 5 minutes.
Add chopped onion and stir to combine. Cook, stirring rarely, until potatoes are golden brown all over and just give way when pierced with a knife and onion is just softened, about 5 minutes.
Add reserved steak and any accumulated juices to potato-onion mixture and stir to combine. Create 4 indentations, crack 1 egg into each indentation, and season eggs with salt and freshly ground black pepper. Cover the pan and cook until egg whites are set and yolks have reached desired doneness.
|
Lunch
424.8 Calories |
76.9g Carbs |
2.2g Fat |
28.4g Protein
1
smoothie
Tropical protein smoothie
424.8 Calories |
76.9g Carbs |
2.2g Fat |
28.4g Protein
|
Tropical protein smoothie
scaled to 1 smoothie
1 1/2 cup
Orange juice
1 medium
Banana
1 scoop
Whey protein powder
1/2 cup, halves
Strawberries
6 cube
Ice cubes
|
Tropical protein smoothie
Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds.
|
Dinner
717.4 Calories |
31.9g Carbs |
34.5g Fat |
70.6g Protein
1
serving
Cheesy Chicken and Spinach
508.2 Calories |
7.7g Carbs |
24.7g Fat |
62.2g Protein
1
oz
(28 g)
Cheddar cheese
115.1 Calories |
0.4g Carbs |
9.6g Fat |
6.8g Protein
1
serving
Quick Grapefruit
94.1 Calories |
23.8g Carbs |
0.3g Fat |
1.6g Protein
|
Cheesy Chicken and Spinach
scaled to 1 serving
1 tbsp
Olive oil
2 half breast
Chicken breast
1 cup
Spinach
1 cup cherry tomatoes
Cherry tomatoes
1 oz
Mozzarella cheese
Cheddar cheese
28
g
Cheddar cheese
Quick Grapefruit
scaled to 1 serving
1 medium
Grapefruit
1 tsp brownulated
Brown sugar
|
Cheesy Chicken and Spinach
Heat olive oil in a skillet over medium-high heat. Add chicken, cooking about 5-7 minutes. Flip chicken and continue to cook another 5-7 minutes until internal temperatures reaches 165F / 74C.
While the chicken is cooking, cut up tomatoes and spinach in to bite sized pieces.
Sauté vegetables in pan, season with garlic and salt as desired.
Shred or grate preferred cheese, like mozzarella, and add to pan.
When chicken is done cooking remove it from heat. You can either smother the chicken or stuff it with the vegetables mix.
Quick Grapefruit
Cut grapefruit in half to expose sections. Sprinkle with brown sugar and enjoy.
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